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wheat flour
the values below are for one cup of wheat flour of the type shown. as you can see, whole wheat flour provides somewhat more protein than white flour; but there are the tremendous differences are in the areas of fiber and minerals. I have bolded the high value for each nutrient.
source: USDA Nutrient Data Laboratory.
| Whole-grain wheat flour | Wheat flour, white, all-purpose, unenriched | Wheat flour, white, all-purpose, enriched, unbleached | Wheat flour, white, all-purpose, enriched, bleached | |||
|---|---|---|---|---|---|---|
| Water | 12.324 | 14.900 | 14.900 | 14.900 | ||
| Energy (kcal) | 406.800 | 455.000 | 455.000 | 455.000 | ||
| Protein (g) | 16.440 | 12.912 | 12.912 | 12.912 | ||
| Total lipid (fat) (g) | 2.244 | 1.225 | 1.225 | 1.225 | ||
| Ash (g) | 1.920 | 0.588 | 0.588 | 0.588 | ||
| Carbohydrate, by difference (g) | 87.084 | 95.388 | 95.388 | 95.388 | ||
| Fiber, total dietary (g) | 14.640 | 3.375 | 3.375 | 3.375 | ||
| Minerals | whole-grain | white unenriched | white enriched unbleached | white enriched bleached | ||
| Calcium, Ca (mg) | 40.800 | 18.750 | 18.750 | 18.750 | ||
| Iron, Fe (mg) | 4.656 | 1.462 | 5.800 | 5.800 | ||
| Magnesium, Mg (mg) | 165.600 | 27.500 | 27.500 | 27.500 | ||
| Phosphorus, P (mg) | 415.200 | 135.000 | 135.000 | 135.000 | ||
| Potassium, K (mg) | 486.000 | 133.750 | 133.750 | 133.750 | ||
| Sodium, Na (mg) | 6.000 | 2.500 | 2.500 | 2.500 | ||
| Zinc, Zn (mg) | 3.516 | 0.875 | 0.875 | 0.875 | ||
| Copper, Cu (mg) | 0.458 | 0.180 | 0.180 | 0.180 | ||
| Manganese, Mn (mg) | 4.559 | 0.853 | 0.853 | 0.853 | ||
| Selenium, Se (mcg) | 84.840 | 42.375 | 42.375 | 42.375 | ||
| Vitamins | whole-grain | white unenriched | white enriched unbleached | white enriched bleached | ||
| Vitamin C, total ascorbic acid (mg) | 0.000 | 0.000 | 0.000 | 0.000 | ||
| Thiamin (mg) | 0.536 | 0.150 | 0.981 | 0.981 | ||
| Riboflavin (mg) | 0.258 | 0.050 | 0.618 | 0.618 | ||
| Niacin (mg) | 7.638 | 1.562 | 7.380 | 7.380 | ||
| Pantothenic acid (mg) | 1.210 | 0.547 | 0.547 | 0.547 | ||
| Vitamin B-6 (mg) | 0.409 | 0.055 | 0.055 | 0.055 | ||
| Folate, total (mcg) | 52.800 | 32.500 | 202.500 | 242.500 | ||
| Folic acid (mcg) | 0.000 | 0.000 | 165.000 | 206.250 | ||
| Folate, food (mcg) | 52.800 | 32.500 | 37.500 | 36.250 | ||
| Folate, DFE (mcg_DFE) | 52.800 | 32.500 | 318.750 | 386.250 | ||
| Vitamin B-12 (mcg) | 0.000 | 0.000 | 0.000 | 0.000 | ||
| Vitamin A (IU) | 0.000 | 0.000 | 0.000 | 0.000 | ||
| Retinol (mcg) | 0.000 | 0.000 | 0.000 | 0.000 | ||
| Tocopherol, alpha (mg) | --- | --- | 0.287 | 0.062 | ||
| Tocopherol, beta (mg) | --- | --- | 0.175 | 0.075 | ||
| Tocopherol, gamma (mg) | --- | --- | 1.562 | 0.500 | ||
| Tocopherol, delta (mg) | --- | --- | 0.000 | 0.013 | ||
| Fats | whole-grain | white unenriched | white enriched unbleached | white enriched bleached | ||
| Lipids Fatty Acids, Total saturated (g) | 0.386 | 0.194 | 0.194 | 0.194 | ||
| Fatty acids, Total monounsaturated (g) | 0.278 | 0.109 | 0.109 | 0.109 | ||
| Fatty acids, Total polyunsaturated (g) | 0.935 | 0.516 | 0.516 | 0.516 | ||
| Cholesterol | 0.000 | 0.000 | 0.000 | 0.000 | ||
| Amino Acids | whole-grain | white unenriched | white enriched unbleached | white enriched bleached | ||
| Tryptophan (g) | 0.254 | 0.159 | 0.159 | 0.159 | ||
| Threonine (g) | 0.474 | 0.351 | 0.351 | 0.351 | ||
| Isoleucine (g) | 0.610 | 0.446 | 0.446 | 0.446 | ||
| Leucine (g) | 1.111 | 0.887 | 0.887 | 0.887 | ||
| Lysine (g) | 0.454 | 0.285 | 0.285 | 0.285 | ||
| Methionine (g) | 0.254 | 0.229 | 0.229 | 0.229 | ||
| Cystine (g) | 0.380 | 0.274 | 0.274 | 0.274 | ||
| Phenylalanine (g) | 0.775 | 0.650 | 0.650 | 0.650 | ||
| Tyrosine (g) | 0.480 | 0.390 | 0.390 | 0.390 | ||
| Valine (g) | 0.742 | 0.519 | 0.519 | 0.519 | ||
| Arginine (g) | 0.770 | 0.521 | 0.521 | 0.521 | ||
| Histidine (g) | 0.380 | 0.287 | 0.287 | 0.287 | ||
| Alanine (g) | 0.584 | 0.415 | 0.415 | 0.415 | ||
| Aspartic acid (g) | 0.844 | 0.544 | 0.544 | 0.544 | ||
| Glutamic acid (g) | 5.190 | 4.349 | 4.349 | 4.349 | ||
| Glycine (g) | 0.662 | 0.464 | 0.464 | 0.464 | ||
| Proline (g) | 1.706 | 1.498 | 1.498 | 1.498 | ||
| Serine (g) | 0.775 | 0.645 | 0.645 | 0.645 | ||